The Weekly Meal Prep Checklist

01Before You Start

• Plan 3-5 meals for the week, not seven
• Check what's already in the fridge and pantry
• Choose recipes that share ingredients
• Pick one protein, one grain, one vegetable to batch
• Set aside 2-3 hours for prep day

02Grocery List Categories

• Proteins (chicken, tofu, beans, eggs)
• Grains and starches (rice, pasta, potatoes)
• Vegetables, fresh and frozen
• Sauces and seasonings
• Snacks and breakfast items

03Prep Day Steps

• Wash and chop all vegetables first
• Cook grains in bulk
• Cook proteins in bulk
• Portion meals into containers
• Label containers with contents and date

04Storage

• Use airtight, stackable containers
• Cool food fully before sealing
• Freeze what won't be eaten within 4 days
• Keep a running list of what's in the freezer

05Reheating & Safety

• Reheat to steaming hot, not just warm
• Eat refrigerated meals within 3-4 days
• Don't refreeze thawed meals
• Keep raw and cooked items separate in the fridge